Buzz
Bojack's approach to handling panic attacks is surprisingly real! In the latest episode of Bojack Horseman, Hollyhock (Aparna Nancherla) finds herself in the midst of a panic attack at a party. Peter, a character at the scene, helps guide her through it by asking, 'Look around the room and tell me what you see.' As Hollyhock identifies things in the room, she begins with the sources of her anxiety before moving to simpler, more neutral items. 'It’s a trick my psychiatrist taught me,' Peter explains. 'It helps ground you.'
This is an actual technique that can be quite effective for managing anxiety or panic attacks. It’s often referred to as the 5-4-3-2-1 method: Identify five things you can see, four you can touch, three you can hear, two you can smell, and one you can taste.
(A note on terminology: Panic attacks tend to occur suddenly and without warning, whereas anxiety attacks are more prolonged. However, the symptoms and treatment options often overlap. Some medical professionals avoid the term 'anxiety attack' entirely, considering anxiety a longer-term condition.)
In a 2014 article republished on Mytour, psychologist Barbara Markway suggests a technique similar to Pete’s: 'Silently describe the simple objects around you. For instance, talk to yourself about the carpet. Sometimes, touching an object can also be helpful.' She explains that by staying focused on the present moment, you can prevent your anxiety from intensifying and divert your attention away from your physical symptoms.
There are various other strategies you can try during an attack or even as part of your regular routine to help prepare for potential attacks. Additionally, you can assist others in managing their own attacks, just as Peter did for Hollyhock. You can explore more coping methods in these Mytour articles:
So when feeling overwhelmed like Hollyhock, take a step back: Pause, observe, and engage in conversation, count your surroundings!
